210921

MobTown CrossFit – CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Bike – into – ## Hinshaw warm up written out Perform each drill for 10m out, then walk back 1. High knee karaoke (over, over, walk,...

210920

MobTown CrossFit – CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry Warmup or Banded 7’s -into- 7 min AMRAP 20-sec single unders 10 Sit-Ups 5 Strict Pull-ups or Ring Rows 5 Push-ups **2....

210918

MobTown CrossFit – CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 3 rounds 1:00 Machine 1:00 Burpees 1:00 Jump Rope – into – 2 rounds 10 Kip Swings 10 Ring Rows **2. Workout Prep** 2 sets (with Partner) 2...

210917

MobTown CrossFit – CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 10 min AMRAP 1 minute easy row 5 front squats (empty bar) 5 shoulder to overhead (empty bar) 10-sec handstand hold **2. Workout Prep** 1 set 8/6...

210916

MobTown CrossFit – CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 10 min AMRAP 5 Deadbugs (each side) 5 Hang Muscle Clean (Empty Bar) 5 Shoulder Press (Empty Bar) 10 Air Squats 5 yd butt kickers 5 yd high knees **2....

210915

MobTown CrossFit – CrossFitWarm-upWarm-up (No Measure)**1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Row – Into – 3 sets 1 Zombie Rope climb or 5 Single Arm Ring Row (each) 10 Alternating V-Ups 5 Deadlifts (empty bar – begin to...